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Green Bean Casserole–Slimmed

 

Green Bean Casserole--Slimmed
Serves 8
Slimmed down variation of classic holiday green bean casserole.
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Prep Time
45 min
Cook Time
20 min
Prep Time
45 min
Cook Time
20 min
154 calories
22 g
8 g
6 g
5 g
2 g
143 g
560 g
2 g
0 g
3 g
Nutrition Facts
Serving Size
143g
Servings
8
Amount Per Serving
Calories 154
Calories from Fat 51
% Daily Value *
Total Fat 6g
9%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 8mg
3%
Sodium 560mg
23%
Total Carbohydrates 22g
7%
Dietary Fiber 4g
17%
Sugars 2g
Protein 5g
Vitamin A
45%
Vitamin C
17%
Calcium
6%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 to 4 medium shallots, in their skins
  2. Kosher salt, plus 1 1/2 teaspoons
  3. 1 pound fresh green beans, stemmed, and halved crosswise
  4. 1 tablespoon extra-virgin olive oil
  5. 8 ounces cremini mushrooms, sliced (about 4 cups)
  6. 2 tablespoons unsalted butter
  7. 3 tablespoons all-purpose flour
  8. 1 1/2 cups mushroom, vegetable, or chicken broth (see Cook's Note)
  9. 3 teaspoons fresh thyme leaves
  10. Freshly ground black pepper
  11. Vegetable cooking spray
  12. 1 cup fresh bread crumbs
Instructions
  1. Preheat the oven to 400 degrees F. Put the shallots (in their skins) on a small baking dish, roast until soft, about 30 minutes. When cool enough to handle, skin and coarsely chop the shallots. Set aside.
  2. Bring a medium-large saucepan of water to a boil over high heat. Add kosher salt, to taste. Add the green beans, and cook, uncovered, until crisp-tender and bright green, about 3 minutes. Drain the beans in a colander and rinse with cold water. Transfer the beans to a large bowl.
  3. In the same saucepan, heat the oil over medium heat. Add the mushrooms, season with 1 teaspoon salt, cook, stirring occasionally, until browned, about 7 minutes. Add the mushrooms to the beans.
  4. Melt the butter in a small saucepan over medium heat. Add the flour and cook, stirring with a wooden spoon, until golden, about 2 minutes. Slowly whisk in the broth, increase the heat to high, and bring to a boil. Add the shallots, 1 teaspoon of the thyme, and remaining 1/2 teaspoon of salt. Reduce the heat to maintain a simmer and cook until thickened, stirring occasionally, about 5 minutes. Pour the sauce over the vegetables and stir to combine evenly.
  5. Spray a 2-quart baking dish with vegetable cooking spray. Transfer the vegetable mixture to the pan. Add the remaining 2 teaspoons of thyme to bread crumbs and scatter over the vegetables. Bake uncovered until the sauce bubbles and the crumbs brown, about 20 minutes.
Notes
  1. Cook's Note: There has been an explosion of prepared broths on the market. We particularly like the mushroom broth in the aseptic packaging. However, for this recipe, make sure you don't use an Asian-style mushroom broth. If you can't find mushroom, a vegetable or chicken broth is a suitable substitute.
  2. Tips: - When sauteing mushrooms, salt them right away--they will release moisture and you can use less oil - 1 cup fresh bread crumbs has less calories than 1 cup dried - Roasting whole shallots is an excellent way to cook them using absolutely no fat
  3. Read more at: http://www.foodnetwork.com/recipes/food-network-kitchens/green-bean-casserole-slimmed-recipe.html?oc=linkback
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calories
154
fat
6g
protein
5g
carbs
22g
more
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